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Monday, June 11, 2018

  Mon 6/11/18
Mobility: Shoulders/Hips
Strength/Skill: Clean Deadlift + Clean Pull + Clean +
Split Jerk w/ :02 pause in the receiving
position
E2MOM x 5 sets starting at ~70% (if you
did this last week, start 5lbs heavier)
Met-Con: Every 3:00 x 4

200m Run
20 Alt. DB Snatches (F: 35/20) (S: 50/35)
20 Toes to Bar (mod reps to maximize time
on plank)

remainder of time plank hold on forearms
*aim for minimum :30 plank. Mod accordingly.
Additional
Optional
Accessory
Work:
Floor Seated Alt. DB/KB Press: 4x10 each
Chinese Planks (both sides): 4x :40 each
(lay with shoulders and head on one
bench and heels on another bench face up,
then face down)
Express Every 3:00 x 4

200m Run
20 Alt. DB Snatches (F: 35/20) (S: 50/35)
20 Toes to Bar (mod reps to maximize time
on plank)

remainder of time plank hold on forearms
*aim for minimum :30 plank. Mod accordingly.
Barbell A. Snatch deadlift + snatch + snatch deadlift
+ hang snatch (below knee)

(2+1+1+1) x 2 @ 65%
(2+1+1+1) x 2 @ 70%
(2+1+1+1) x 2 @ 75%

B. Hang power clean (below knee)+ push
jerk + split jerk

(1+1+1) x 2 @ 70%
(1+1+1) x 3 @ 75%

C. Deficit clean pulls

2x5 @ 85+

D. Split jerk stance alt. db presses

3x8

*focus is to strengthening split jerk stance
posture. Optimal position > db weight

.